Vegan Rice Casserole with Mushrooms

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Vegan Rice Casserole with Mushrooms
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Health Score:
8,4 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 55 min.
Ready in
Calories:
275
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie275 kcal(13 %)
Protein11.85 g(12 %)
Fat10.22 g(9 %)
Carbohydrates35.78 g(24 %)
Sugar added0 g(0 %)
Roughage5.61 g(19 %)
Vitamin A64.42 mg(8,053 %)
Vitamin D0.44 μg(2 %)
Vitamin E0.3 mg(3 %)
Vitamin B₁6.19 mg(619 %)
Vitamin B₂5.19 mg(472 %)
Niacin29.63 mg(247 %)
Vitamin B₆3.28 mg(234 %)
Folate51.14 μg(17 %)
Pantothenic acid1.46 mg(24 %)
Biotin12.24 μg(27 %)
Vitamin B₁₂8.78 μg(293 %)
Vitamin C26.93 mg(28 %)
Potassium639.98 mg(16 %)
Calcium40.3 mg(4 %)
Magnesium70.29 mg(23 %)
Iron2.51 mg(17 %)
Iodine1.05 μg(1 %)
Zinc2.07 mg(26 %)
Saturated fatty acids1.63 g
Cholesterol0 mg

Ingredients

for
4
Ingredients
vegetable oil (for the pan)
250 grams Long grain rice
500 milliliters Vegetable broth
salt
2 tablespoons Sunflower seed
1 onion
1 garlic
2 tablespoons vegan Margarine
250 grams Oyster mushrooms
1 red Bell pepper
1 tablespoon Pastry flour
250 milliliters unsweetened Soy milk
1 teaspoon medium hot Mustard
peppers (ground)
Worcestershire sauce
Nutmeg (freshly grated)
30 grams spicy Nutritional yeast (from health food store)
parsley (for garnish)
How healthy are the main ingredients?
Long grain ricesaltSunflower seedoniongarlicMargarine

Preparation steps

1.

Put the rice with the broth and a pinch of salt in a saucepan and bring to a boil. Cover and cook for 15-20 minutes until al dente. Take off the heat and leave to cool uncovered.

2.

Preheat the oven to 180°C. Grease a large baking dish.

3.

Toast the sunflower seeds in a nonstick frying pan. Remove.

4.

Peel the onion and the garlic, chop finely and sauté in 1 tablespoon margarine. Wipe the oyster mushrooms, halve or cut smaller, add to the pan and cook for 2-3 minutes. Rinse the peppers, remove seeds and ribs, cut in small cubes, stir in at the end and remove from heat.

5.

Spread the rice with mushrooms and sunflower seeds in the pan. Put the remaining margarine in the frying pan, sprinkle the flour over and cook until golden brown, stirring. Then pour in the soy milk, constantly stirring with a whisk to avoid lumps. Stir in the mustard and season with salt, pepper, Worcestershire sauce and nutmeg. Finally, stir in the nutritional yeast. Add a little more soy milk or water if needed. Pour over the casserole and bake until golden, 20-25 minutes.

6.

Serve sprinkled with parsley.